Daily WOD

Nuggs

New Ulm CrossFit – WOD

Warm-up

4:00

6 MB Thrusters

10 Scap Shrugs + 2 Strict pull-ups

25 Singles

4 Burpees

Mobility

Squat & Reach Rotate

KB Ankle

Metcon

Metcon (Time)

FULL SEND FRIDAY

150 Wall Balls (20/14)

300 Double Unders

30 Burpee Pull-Ups

*Partition as desired

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Scaled is 450 Singles and 25 Burpee Pullups

RX+ is 30 Muscle Ups
Target: 13-15 – Cap: 20

STIMULUS and GOALS

This workout is about strategy and building into a sustainable pace from the beginning.

How it should Feel: Muscular Fatigue & Cardio. This will be a total body pump, with most of the lactic acid likely being in the shoulders and forearms. The compounding nature of the movements will spike the heart rate and test your engine too.

Have a plan going in of how you are going to partition. If you are fine with muscle ups then break into set rounds. If Muscle ups aren’t your strong point then break them into early rounds and save some for the end.

WORKOUT STRATEGY & FLOW

Wall Balls: Chose sets that allow you to keep them unbroken. You don’t want to be breaking up sets within the rounds.

Double Unders: You can get big chunks done here. Might not hurt to get these out of the way earlier so that you can keep you heart rate down later in the workout when you are more tired.

Muscle Ups: Your ability to work through these fatigued is key and will be tested here. If you struggle with these do manageable sets at the beginning and then save the rest of the reps for the end.

Gymnastics

Handstand Push Ups Strict (Max Strict reps in 1:00)

REST 2:00 THEN:

Handstand Push-ups (Max kipping reps in 1:00)

Weightlifting

Choose Snatch OR Clean & Jerk

Squat Snatch (10 x 1 between 80-90)

Power Snatch (10 x 1 between 80-90)

Squat Clean and Jerk (10 x 1 between 80-90)

Power Clean and Jerk (10 x 1 between 80-90)